What is Aerobic
Dancing?
From humble beginnings
in the late 1960s, aerobic dance has become a major symbol
of the fitness craze that exploded into American culture
in the 1980s. It's still one of the most popular ways
to get fit and stay fit around the world. While recently
the aerobics craze has had its ups and downs, in 2002
Gym memberships were reportedly up 7% and aerobics is
having a return to its dance roots.
More than 24 million
people participate in aerobics. Aerobic dance has blossomed
into a sport for all to have fun while losing weight
and keeping in shape. There are varied forms of aerobics
including low-impact, swim and other water aerobics
is popular. Dance is still the predominant form and may
be inspired by ballet, country line dancing, salsa or
even hip-hop.
Essentially an
hour's workout set to music, a typical aerobics program
begins with 5-10 minutes of warm-ups and stretching,
peaks with 20-30 minutes of target heart range dance,
can include 20 minutes of a muscle stretching floor program
known as body sculpting, and ends with 5-10 minutes of
cool-down and more stretching. Programs typically run
three to four times a week.
The benefits of
aerobics include increased cardiopulmonary efficiency,
strengthened heart and lungs, improved circulation, lowered
cholesterol levels, and stress and anxiety reduction.
But it is a strenuous form of exercise, and thorough
preparation, wise choice of routines, proper equipment,
and consideration of floor surfaces are essential to
avoid injury.
It's a good idea
to see a doctor of podiatric medicine specializing in
sports medicine before beginning an aerobics regimen.
The podiatrist will perform a biomechanical or gait analysis
to assess your risk of injury.
Don't Forget
the Feet
Because aerobic
dancing involves quick lateral movements, jumping, and
leaping for extended periods of time, proper care of
the foot plays a crucial part in keeping the entire body
fit to endure the "pain" that precedes the "gain" of
a more fit physique and efficient heart and respiratory
system.
If your feet suffer
from excess pronation or supination (your ankles tend
to turn inward or outward too much), it's especially
important to see a podiatric physician, who may recommend
controlling the sometimes harmful motions with an orthotic
shoe insert.
Proper shoes are
crucial to successful, injury-free aerobics. Shoes should
provide sufficient cushioning and shock absorption to
compensate for pressure on the foot many times greater
than found in walking. They must also have good medial-lateral
(side-to-side) stability. Impact forces from aerobics
can reach up to six times the force of gravity, which
is transmitted to each of the 26 bones in the foot.
Because of the
many side-to-side motions, shoes need an arch design
that will compensate for these forces, and sufficiently
thick upper leather or strap support to provide forefoot
stability and prevent slippage of the foot and lateral
shoe "breakup." Make sure shoes have a toe box that is
high enough to prevent irritation of toes and nails.
The American Academy
of Podiatric Sports Medicine has long held the position
that sports specific shoes are the best. The requirements
of aerobics are for shoes that provide stability for
side to side motion and are also supportive while permitting
both twisting and turning.
Running shoes lack
the necessary lateral stability and lift the heel too
high to be considered acceptable for aerobics. Running
shoes are not recommended by podiatric physicians for
aerobics.
Once you've found
the proper shoes, tie them securely, but not too tightly.
Make sure there is sufficient room in the toe box.Double-tie
the laces to prevent accidental slippage in mid-routine.
Purchase shoes
in the afternoon, when the feet swell slightly. Wear
the same socks that you will wear in training. For sports
activity that lasts more than 30 minutes socks made of "wicking" fibers
such as Coolmax ® rather than cotton is recommended.
Prevention
of Injuries
In a physically
challenging sport such as aerobics, injuries are common,
and often involve the foot, ankle, and lower leg. (Other
susceptible parts of the body are the knee and back.)
Physicians say
most injuries from aerobics result from improper shoes,
surfaces, or routines, and overuse of muscles through
too vigorous a regimen.
New, properly tied,
well-fitted aerobic-specific shoes will address the first
problem, and common sense will help the with the others.
The key to injury prevention is proper conditioning,
which will provide muscles the flexibility and strength
needed to avoid injury.
If you are attending
an aerobics class, make sure it is led by a certified
instructor. Hardwood floors, especially with padded mats,
are the best surfaces possible. If you can, start with
a multi-impact class, where you can start at a low-impact
level and work your way up as your conditioning improves.
If you exercise
at home with a video, be very careful. Read the label
to determine whether the video is produced by certified
aerobics instructors and whether you can handle the degree
of impact. While it's safe to do low-to-moderate impact
aerobics on the living room carpet, that's not a proper
surface for high-impact routines.
In addition, make
sure the video includes a proper warm-up period. Make
sure there are no rapid, violent movements. Do not bounce
or use ballistic stretching, or stretches known as the
Yoga plow or hurdler's stretch. Knees should always be
loose during warm-up. A static stretch held for 10 seconds
can help avoid overstretching injury.
As you work out,
monitor your heart rate to stay near the target heart
range (start with 220, subtract your age, then multiply
by 0.8 to find target heart range). You should be within
five of the target range. Monitor pulse at peak and after
final cool-off and compare. The difference is known as
your cardiac reserve.
Drink adequate
water to avoid dehydration during workouts which can
cause nausea, dizziness, muscle fatigue, and cramping.
For exercise lasting longer then 45 minutes a sports
nutrition drink may be superior to water.
Don't under estimate
the importance of the cool-off period. It burns off lactic
acid (which makes muscles feel tired) and adrenalin,
while keeping blood from pooling in the extremities.
While fitness professionals
exercise vigorously six times a week, it's best to start
slower. Although it varies by the individual, it's safe
to start exercising twice a week for several weeks, then
gradually increase to a maximum of five times a week.
Remember to pace yourself, and listen to your body. If
you feel pain, stop. Don't attempt to exercise through
pain, or you may aggravate an acute injury into a chronic
or even permanent one. If you continue to be bothered
by pain more than 24 hours after exercising, see a physician.
Common Aerobics Injuries
Plantar fasciitis
(arch pain) -- Arch pain is often caused by frequent
stress on the plantar aspect, or bottom of the foot,
in an aerobics routine. When the plantar fascia, a
supportive, fibrous band of tissue running from the
heel to the ball of the foot, becomes inflamed, pain
on the bottom of the foot results. Forefoot and rearfoot
instability, with excessive pronation, may result in
plantar fasciitis. Shoes with proper support in the
arch often prevent plantar fasciitis; if not, see your
podiatrist for a custom orthotic device or a recommendation
for another shoe.
Heel spurs --
Heel spur syndrome, related to plantar fasciitis, occurs
after calcium deposits build up on the underside of the
heel bone. Heel spurs form gradually over many months.
Both plantar fasciitis and heel spurs can be avoided
by a proper warm-up that includes stretching the band
of tissue on the bottom of the foot.
Sesamoiditis --
Sometimes referred to as the ball bearings of the foot,
the sesamoids are a set of accessory bones found beneath
the large first metatarsal bone. Incredible forces are
exerted on the sesamoid bones during aerobics, and inflammation
and fractures can occur. Proper shoe selection and custom
orthotic devices can help avoid sesamoiditis.
Shin splints --
Aside from ankle sprains, shin splints are perhaps the
most common injury to the lower body, as the muscles
attached to the shin bone bring the foot up and down.
The pain is usually an inflammation of the shin muscle
and tendon due to stress factors. Treat shin pain with
cold compresses immediately after the workout to reduce
inflammation. Proper stretching before the workout should
prevent the onset of shin splints. Strengthening of muscles
also helps reduce shin splints.
Achilles tendon
and calf pain -- The frequent rising on the toes
of an aerobics routine often creates pain and tightness
in the large muscles in the back of the legs, which
can create pain and tightness in the calf and inflammation
of the achilles tendon. Again, stretching the calf
muscles gently and gradually before and after the workout
will ordinarily help alleviate the pain and stiffness.
Stress fractures --
Probably the most common injuries to aerobics instructors,
stress fractures are caused by poor shoe selection, hard
surfaces, and overuse. Women are more likely to develop
stress fractures, usually in the lesser metatarsal bones,
than men. When swelling and pain surface, see a podiatrist.
X-ray evaluation and early treatment can prevent a disabling
injury.
If you experience
any of these injuries, see a physician (a podiatrist
can treat most of them), who will prescribe treatments
to alleviate the pain, and make recommendations to prevent
recurrence of any discomfort. As foot specialists trained
in all aspects of foot care, podiatrists are also qualified
to perform foot surgery if the condition requires it.
The Bottom Line
The bottom line
when undertaking an aerobic dance program is to be careful
and responsible. Aerobics may even provide a more vigorous
workout than jogging, and injuries will inevitably occur
if you don't listen to your body and exercise your common
sense as well as your muscles.
Remember there
are good aerobics programs and bad ones. Use discretion
in choosing both a class to attend or home video to purchase
that is right for you. Always pace yourself, and stop
if you feel pain. Remember, foot pain is not normal,
so don't ignore it. Chances are, a successful aerobics
regimen will bring out the body you've always dreamed
of, and a better feeling about yourself both physically
and mentally.
Based on a
document produced in cooperation with the: American
Podiatric Medical Association